No mayo paleo egg salad

This paleo egg salad recipe can’t get any easier with a generous serving of leafy arugula, cucumber, tomato, carrots. Low carb and perfect for weight loss

Lunch time just got ten times better, thanks to this paleo friendly egg salad recipe. If you are looking for a quick and tasty recipe to eat half way through the day. This salad bowl is nothing but a bowl of goodness and your body will thank you for the added nourishment.

Are eggs healthy or not? That is the true question!

Eggs are very much a controversial food source – since the interior and exterior constitute 2 different components; protein and fat. At one stage even I too would vehemently avoid eating the yolk of an egg because I wholeheartedly believed it would attribute to heart disease.

Now that I have conducted my own research, I’m more than happy to include eggs in their entirety to my diet.

Not all fat is bad fat

Psychologically we are led to believe everything with “fat” is bad for us. C’mon let’s be honest here, how many of us have questioned the fat content of food or even subconsciously rejected some food containing fat. I’m sure we have all done that at some point in our lives and not given a second thought to the important role of fat and which type of fat is the “good” type.

The amount of cholesterol and fat in an egg

One large egg contains roughly 200mg of cholesterol with a further 5 grams of fat and almost half of that is saturated fat. Don’t be alarmed, the majority of cholesterol is produced in the liver, a central point for regulation and supporting the production and development of our sex hormones.

It also helps to build and repair cells accordingly. Since the liver already produces three times the amount of cholesterol, eating 1-2 eggs won’t attribute to vascular disease. We run into imminent signs of danger when we consume copious amounts of saturated fat which cause the “bad fats” to heighten leading to the blockage of our coronary arteries.

How to make paleo egg salad

Start off by carefully putting the eggs into a saucepan and adding enough water so that the eggs are completely submerged.

Heat the water until it starts to boil, the eggs should begin to roll around – this is the peak you want.

Turn off the cooker and remove the pan from the stove (if using an electric cooker).

Cover pot and set the timer (if required) for your desired cooking time .i.e 12 minutes.

Once done, remove the eggs with a slotted spoon and transfer into a bowl of cold water and leave for 1 minute.

Gently hit the egg on a hard surface, so cracks begin to form and remove the shell

Arrange the salad bed by first laying down the rocket, followed by the tomatoes, cucumber and the eggs.

Finally garnish with carrot and pink salt, garlic pepper and chives.

Boiling the eggs for the salad

A quick tip about boiling eggs for this basic egg salad recipe. I realise it can be difficult to perfect the cooking time of an egg, 12 minutes should get the results that I have in this picture – a hard boiled egg.

Boil the water first with a large amount of water in a saucepan, switch off the cooker and set aside for 12 minutes.

If you’re a novice a timer would ensure accuracy with timing.

Soft set white egg with runny yolk – 5 minutes

Almost set – 6-7 minutes

Soft set eggs – 8 minutes

Hard boiled egg – 10-12 minutes

Notes

Arugula is also known as rocket in some countries

Feel free to add a some dressing if you want, just make it isn’t loaded with unhealthy ingredients

Add some additional vegetables such as avocado, beets, bell peppers for a wider range of healthy carbs and fats

Boil the eggs according to your preference, yours will be different from mine so please refer to the above cooking time guidelines.

Did you make this recipe?

About Charla

My name is Charla and I am passionate foodie who specialises in creating recipes that are not only gluten and dairy free but I also like to tap into my Caribbean heritage making healthy rendition of classic recipes.